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Happy Birthdays to Ana Paula Fasulo (Friday), Laurie P (Saturday) and Lohgen B (Sunday) !!
General Warm Up and Mobility
Movie Clue – Data
New Skill – Assault Bike
Old Skill – TGU
Group Warm Up
12/8 Calorie Bike (modify as needed)
8 x Box Jump Overs
4 x TGU (total)
(Then next person goes, coach will determine duration)
Open Workout 11.2
AMRAP 15 minutes
9 Deadlifts (155/100 lb)
12 Push-Ups
15 Box Jumps (24/20 in)
Turkish Get-Ups are harder at 5:15am when all you want to do is close your eyes while laying on the ground.
WOD: 7+29 (20″)
Great work this morning Demo Squad. Thanks LC
WOD – 9+9 (HRPU)
Nice work 6am, thanks Lauren!
WOD: 9 + 9 (105#)
Way to work 5 am! Thanks LC!
WOD: 6 Rounds + 0
Good work 6 AM this one was harder than it looked today for me. Must have been Patriots Hang Over!!!
First workout after fighting that crud, good work demo squad!
And some Loki time woohoo! Happy Monday
WOD 5+2 (85#)
First time back in about a week and first time EVER at 5am. I am not a morning person, and it showed… Forgot to write on the whiteboard AND I left my fleece behind. DOH! Hope to get more acclimated to very early mornings moving forward…
…so that’s the Assault Bike…hmm…I see where they get the name from…
WOD: “Data”
7+16
Great work 9:30!
Thanks PJ!
Assault bike…UGH
Still no getting up Turkish style – came down hard on my knee trying
Step up step down…see previous comment for reason
WOD: 6 + 25 (65#, knees)
So happy to be back…it felt like FOREVER. Not quite 100% but so much better.
Missed the All Stars and the Coaches!
Thanks Coach LC – knowing you would be there made it better! You can even make the assbike not so ugly. 🙂
Group warmup
8 cal AB
8 Box jump overs
4 TGU, 15#
WOD: 7 + 16
9 DL, 100#
12 push-ups from knees
15 Box Jumps, 20”
WOD: 7 rounds (85#, knee push-ups, plate jumps)
Finally got to try the assault bike. Fun…..? Lol.
Thanks LC! Great work 4:30!
7PM PRs!
>OPEN 11.2 –
8+21
Thank you Monsini!
Group warmup:
8 cal AB
8 Box jump overs
4 TGU, 20#
WOD: 8+3 (100#, knee pushups)
Way to work today 4:30 and thanks LC for the great class!